New Delhi: Both diabetes and pre-diabetes are conditions related to blood sugar levels in the body. The easiest way to understand them is to view pre-diabetes as a warning bell, whereas diabetes is a chronic condition that requires ongoing management. Here, we outline 12 habits that a certified nutrition coach follows personally.
1) Include Protein in Your Diet
Protein is essential for the body. In particular, ensure you incorporate a good amount of protein into your breakfast. Protein helps prevent sudden spikes in glucose levels and keeps you feeling full for longer periods.
2) Take a Post-Meal Stroll
Taking a 10–15 minute walk after lunch or dinner can make a noticeable difference in your post-meal blood sugar levels.
3) Eat Vegetables Before Carbohydrates
Beyond what you eat, it is equally important to consider when and how you eat. Consuming vegetables before eating carbohydrate-rich foods is crucial, as it helps slow down the digestive process.
4) Reduce Liquid Calories
Individuals who frequently consume sugary tea, juices, soft drinks, or excessive alcohol often face difficulties in managing their diabetes. Sugary beverages tend to cause a rise in blood sugar levels.
5) Improve Your Sleep Schedule
Poor sleep can lead to increased hunger the following day and may also cause your glucose levels to become unstable. Therefore, prioritize improving your sleep schedule.
6) Maintain Fixed Meal Timings
Grazing on snacks irregularly throughout the day keeps insulin levels constantly elevated. Consequently, you should establish fixed meal times within your daily routine.
7) Strength Training and Muscle Building
Muscles are among the body’s largest organs responsible for absorbing glucose. For those with diabetes, engaging in strength training and muscle-building exercises is an effective way to regulate blood sugar levels and enhance insulin sensitivity. 8) Balanced Diet
Healthy fats and proteins help regulate hunger and curb overeating habits. Therefore, maintain a balanced diet.
9) Managing Stress Levels
At times, stress can impact blood sugar levels even more significantly than food itself. Strive to manage your stress effectively.
10) Prioritize Home-Cooked Meals
To manage diabetes or pre-diabetes, opt for home-cooked meals. Home-cooked food is prepared using wholesome ingredients; just be mindful of portion sizes while cooking. Aim to use minimal sugar and oil.
11) Consume Natural Fiber
Vegetables, seeds, lentils, yogurt, nuts, and whole grains aid in digestion and promote satiety. Incorporate these items into your daily diet.
12) Avoid Crash Diets
Instead of resorting to crash diets, focus on making sustainable lifestyle changes. This will prove to be immensely helpful.
